The delicious and nutritious sweet potato

Many people don’t think about eating sweet potatoes except for Thanksgiving. However, sweet potato is an amazing and delicious vegetable that should not be taken for granted. From baked sweet potato fries to roasted sweet potatoes and veggies, sweet potato pancakes, or just a baked sweet potato, there are plenty of fun and easy ways to enjoy this deliciously sweet and healthy root.

Sweet potato or yam?

Sweet potatoes are native to Central America and are one of the oldest vegetables known to man. Christopher Columbus brought sweet potatoes to Europe after his first trip to the New World in 1492. Although sweet potatoes are sometimes called yams, they are not even distantly related. Rarely found in US markets, yam is a popular vegetable in Latin American and Caribbean markets, with more than 150 varieties available worldwide. Generally sweeter than sweet potatoes, they can grow over two meters long. The word yam comes from the African words njam, nyami, or djambi, which means “to eat,” and was first recorded in the United States in 1676.

Packed with nutrients

Sweet potatoes are powerhouses of nutrition. A serving of baked sweet potato (1/2 cup, or about half of a small potato) is rich in beta-carotene, providing nearly four times the RDA of vitamin A, 33% of the RDA for vitamin C and 10% or less of the RDA for calcium, iron, and thiamine. They are a complex carbohydrate and are a good source of fiber and other important vitamins and minerals, such as vitamin E and potassium.

What do all these numbers mean?

Beta-carotene and vitamins C and E are antioxidants that aid in muscle recovery and help protect against heart disease, cancer, diabetes, and macular degeneration. Potassium helps maintain fluid and electrolyte balance in body cells, as well as normal heart function and blood pressure. Eating the skin will help provide the health benefits of fiber.

How to choose

For the best nutritional value, choose sweet potatoes that are deep orange in color, which are smooth and firm, without wrinkles or cavities. Store in a cool, dry place (55-60 ° F). Do not store them in the refrigerator; they will develop a hard core and “unpleasant” taste. You can remove excess dirt before storing them, but don’t wash them until you’re ready to cook them. It is the moisture from the wash that will increase its deterioration. Most sweet potato dishes freeze well. Save time and energy by preparing a sweet potato dish to serve and another to keep in the freezer.

Enjoy!

Sweet potatoes are a comforting and delicious dish, not just for Thanksgiving, but any day of the year. Try these recipes to tantalize your taste buds for the holidays and beyond.

Sweet potato puree

© Anna Berman

* 3 medium sweet potatoes

* 1 large onion, thinly sliced

* 3 garlic cloves, slipped

* 1-2 cups of sliced ​​mushrooms

* 6-10 ounces fresh spinach

* ¼ – ½ cup cream (optional)

* Olive oil

* Salt and pepper

* Fresh dill for garnish

1. You can boil or bake the sweet potatoes.

Boil:

Bring water to a boil in a medium saucepan. Peel the sweet potatoes and cut them into pieces. Add the potatoes to the boiling water and cook 12-15 minutes until very tender. Drain the sweet potatoes in a colander.

To bake:

Preheat oven to 400˚F. Scrub the potatoes with a vegetable brush. Place the potatoes on a baking sheet (covered with foil for easy cleanup) and bake until soft to the touch, turning after 20 minutes. (total cooking time 30 to 60 minutes, depending on size). Let the potatoes cool; carefully cut in half and scoop out the inside.

2. In a frying pan, add olive oil and begin to fry the mushrooms – add a little salt to remove the water. Add the onions and garlic; continue jumping. (Optional: add a little balsamic vinegar to add flavor and sweetness). Add the spinach and sauté until just softened.

3. Mash the sweet potatoes. Add olive oil and / or cream if desired.

4. Incorporate the sautéed vegetables. Salt and pepper to taste.

Sweet potato fries

© Rebecca Allinson and Laurie Barenblat

* 6 sweet potatoes, each washed and cut lengthwise into 6-8 wedges

* ¼ cup vegetable oil or cooking spray

* 1/8 teaspoon salt

* Optional: Your Favorite Herbs and Spices – Try oregano and thyme, rosemary, garlic powder, cayenne pepper, cumin powder, or cinnamon … get creative!

* Your favorite dipping sauce: tomato sauce, barbecue sauce, etc.

1. Preheat to 400 ° F. Lightly grease a large baking sheet.

2. In a large bowl, coat the potato slices with oil, sprinkle with salt (and any other herbs or spices added) and spread evenly in a single layer on the prepared baking sheet. Roast for 20 minutes or until brown on one side. Flip them over with a spatula and grill for about 15 more minutes, until golden brown.

3. When the potatoes are roasted, place them in a bowl with the dipping sauce in a bowl in the center and serve hot.